Coconut milk is a dream beverage for anyone who’s following a low carb diet. It is delicious added to smoothies or recipes.
Coconut is a very keto-friendly food, whether you eat the fruit, drink the milk or incorporate its oil into your cooking and baking. Both coconut pulp and milk are high in fat, which helps keep you feeling full for longer periods of time.
Coconut creamer is another great Keto-friendly option and is a low carb way to lighten your coffee.
Coconut oil is an ingredient in many popular Keto dessert recipes, like “energy balls” and “Keto fat bombs”.
Rest assured, you can enjoy coconut-based products while on a Keto diet. So pour yourself a cold glass of coconut milk, and keep reading to find out all the benefits mother nature’s milk has to offer!
How Many Carbs are in Coconut Milk?
A half cup (100 gram serving) of coconut milk contains 6 grams of carbs.
How Many Calories are in Coconut Milk?
There are 230 calories in a half cup of coconut milk (100 gram serving).
Nutrition Facts
| Serving Size: 100 grams of Coconut Milk (1/2 cup) | |
| Calories 230 | |
| Total Fat 24 grams | 36% |
| Saturated fat 21 grams | 104% |
| Polyunsaturated fat 0.3 grams | |
| Monounsaturated fat 1 grams | |
| Cholesterol 0 milligrams | 0% |
| Sodium 15 milligrams | 0% |
| Potassium 263 milligrams | 7% |
| Total Carbohydrate 6 grams | 2% |
| Dietary fiber 2.2 grams | 8% |
| Sugar 3.3 grams | |
| Protein 2.3 g | 4% |
| Vitamin A | 0% | Vitamin C | 4% |
| Calcium | 1% | Iron | 8% |
| Vitamin D | 0% | Vitamin B-6 | 0% |
| Cobalamin | 0% | Magnesium | 9% |
Popular Brands of Coconut Milk
- Silk (unsweetened)
- So Delicious (unsweetened)
- Native Forrest (canned, organic)
- Trader Joe’s (canned, organic)
- Natural Value (canned, organic)
- Coconut Dream
- Aroy-D (canned)
- Goya (canned)
- Thai Kitchen (canned)
- Roland Classic (canned)
Coconut Milk Price
The price of coconut milk varies by brand, but you can usually pick up a can of raw coconut milk or a carton of coconut milk beverage for around $2 to $5 US dollars.
Health Benefits
Contains Essential Vitamins and Minerals
Coconut milk is rich with the following nutrients:
- 41 milligrams of calcium
- 497 milligrams of potassium
- 104 milligrams of magnesium
- 7.46 milligrams of iron
- 2.30 milligrams of vitamin C
- Some coconut milk beverages are also fortified with vitamins A, B-12, and D2.
Positive Effects on HDL Cholesterol
There is little research on the effects of coconut milk on cholesterol levels. However, quite a few studies have explored the effects of coconut oil on health, a main ingredient in coconut milk.
One study found that coconut oil did not significantly increase levels of unhealthy LDL cholesterol, but it increased levels of healthy HDL cholesterol in the body.
HDL cholesterol is the “good” type of cholesterol that protects the heart and removes the “bad” LDL cholesterol from the blood, so that the unhealthy LDL cholesterol can be broken down and eliminated by the liver.
Coconut oil is higher in fat than coconut milk, and therefore has less of an effect on cholesterol levels.
Boosts Immune System
Coconut contains a lipid called lauric acid that is believed to support the immune system. Studies show that lauric acid has antimicrobial and anti-inflammatory properties. In fact, it has even been shown to inhibit the growth of Staphylococcus aureus, Streptococcus pneumoniae, and Mycobacterium tuberculosis. Studies indicate that lauric acid may even have the ability to inhibit cancer cell growth.
Uses
There are many uses for coconut milk in the culinary world. It can be added to soups for a creamy base. Use it to make smoothies, baked goods, and ice cream. It is also used in non-diary cheeses and to marinate or batter meat, fish and tofu.
But the uses don’t end there…. Coconut milk is not just for consuming. You can also apply it to the hair and skin for amazing results.
For Hair:
Because coconut milk is a full of protein, minerals, and other essential nutrients, it makes a fantastic remedy to stop hair fall, prevent baldness and boost hair growth.
The lauric acid contained in coconut milk is a natural antiseptic that will reduce dandruff, scalp infections and soothe dry, itchy scalp. Coconut milk has the ability to moisturize the hair, making it softer and smoother. Coconut milk and oil can be used as a natural conditioner. In fact, many commercial hair conditioners add coconut milk and oil to their products. Due to the fatty acid profile of coconut milk, it has excellent moisturizing properties that restore damaged hair from root to tip.
For Skin:
The fatty acids in coconut milk or coconut oil can be used as a makeup remover or as skin moisturizer. The high vitamin C and E content in coconut milk can help nourish skin and improve the elasticity of the dermis. Applying coconut milk on your face can improve your complexion and reduce the appearance of fine lines and wrinkles.
Side Effects
Coconut milk and coconut-based products are high in fat and calories; therefore they should be consumed in moderation as part of a healthy diet.
Coconut milk contains fermentable carbohydrates, which may cause digestive issues, like diarrhea or constipation, in people with irritable bowel syndrome (IBS).
Some health professionals do not consider coconut milk to be heart-healthy, because of its high fat content. Research has linked diets high fat diets with high cholesterol and an increased risk of heart disease.
Fiber in Coconut Milk
There are 2.2 grams of fiber in a half cup (100 gram serving) of coconut milk.
Sugar in Coconut Milk
There are 3.3 grams of sugar in a half cup (100 gram serving) of coconut milk.
Coconut Milk Recipe
Ingredients:
- 2 cups shredded unsweetened coconut
- 3 ½ cups water
- 1/2 teaspoon vanilla extract (optional for flavouring) or the innards of 1 vanilla bean
- 2 tablespoons cocoa or cacao powder ” (optional, for chocolate milk)
- 1/3 teaspoon salt
- 1 date (optional, for sweetness)
Instructions:
- Add all ingredients to the blender or food processor.
- Pour the mixture over a large mixing bowl or pitcher covered with a nut milk bag or cheese cloth to strain the milk. (Save the pulp to use in baked goods, smoothies, or energy bars).
- Transfer the coconut milk to a sterilized container, seal and refrigerate. Will keep in the refrigerator up to 7 days. (Shake before use, as it can separate in the refrigerator due to the absence of preservatives.)
Related Questions:
Is Coconut a Fruit or a Nut?
The botanical definition of coconut is a fibrous one-seeded drupe, also known as a dry drupe. A drupe is a fruit with a hard stony shell enclosing the seed (similar to a peach or olive). Loosely defined, the coconut can be considered a fruit, a nut, and a seed.
What Type of Coconut Milk Should I Buy?
Canned coconut milk usually is thicker, like cream. It is higher in fat, and typically used in cooking or baking.
Coconut milk beverages tend to be thinner with a milkier consistency. Coconut milk beverages should be stored in the refrigerator. This type is typically lower in calories and fat than canned, but it can have added sugar, so choose the unsweetened variety.
It is generally best to buy coconut milk beverages with the fewest ingredients. Be wary of brands that have added sugars, preservatives, and artificial thickeners.
Is Coconut Creamer Keto-Friendly?
Coconut oil, MCT oil and ghee are the main ingredients in coconut creamer, which means it is free of carbs and sugar. Not only is this creamer keto-friendly, it’s also dairy-free and vegetarian, too!
Is Coconut Milk Good for Weight Loss?
Researchers have linked coconut milk with weight loss because of the medium-chain triglycerides (MCT) contained in coconut milk. MCTs stimulate energy through heat production – a process called thermogenesis. For this reason, MCTs work to reduce body weight and waist circumference.
Coconut milk may also equalize the unstable gut microbiota that contributes to obesity.
A study conducted in 2015 on overweight men found that consuming MCTs, like coconut milk, in the morning led to subjects consume less calories throughout the day.
Another study in 2018 indicated that MCTs may improve blood sugar levels, which many researchers believe helps with weight loss.